Monday, February 18, 2013

Shoulder day + more food for dem' eyes!

SHOULDER DAY.
(don't worry, juicy food pictures at the end of this article)


Warm-up : 
15 side lateral raises, 15 front raises, 15 rear delt flyes, 15 standing shoulder presses 
15 lbs. dumbbell

1. Machine shoulder press (can't do heavy dumbbells due to permanent rotator cuff injury)
3 Drop sets :
195 x 15
180 x 8
165 x 8

Conclusion : Instant mid-delt pump and ALL KINDS OF SHOULDER GAINS


2. Upright E-Z bar row super-setted with Dumbbell shrugs
3 Super sets :
60 lbs. E-Z bar (constant)
75 lbs. Dumbbell (constant)
20 reps each workout

Conclusion : Snapped some wrist shit up and felt some electro-fucks on my traps. AWESOME

3. Rear delt flyes
5 sets :
10 x 20
10 x 20 
10 x 20
15 x 15
15 x 15

Conclusion : Do this and you'll burn in hell

Threw in some HIIT for 15 minutes after training. Body = dead.

Now for some foodgains.
This was after a 20 hour fast, took in over 2500 calories in ONE meal.



My friend just hit 100 100 on the DB press. Took a video, will be uploading soon! 

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